WOD:

1) Every 1:30 x 7 sets: 2 Snatch High-Pull + Hang Muscle Snatch + Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

2) Every 1:30 x 7 sets: Snatch Pull + Halting Snatch + Overhead Squat

Continue to build loading from Complex 1. For the Halting Snatch hold just below the knee for 2-3 seconds. Reset on the floor after the Snatch Pull

3) 10 minute AMRAP:

15 Single Arm Dumbbell Overhead Squats 50/35

12 Knees-to-Elbows

9 Burpee-to-target

Overhead Squats can be done all on one arm or you may switch as needed…we encourage you to work to break up the reps evenly to expose both sides of your body to the movement.

Extra Work:

4) Sandbag Carry: 6 x 100ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

5) Standing Flat Bar Cable Press Down: 4 sets of 12-15 reps

Rest 90-120 seconds between sets. Focus on activation of the lats over load.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE